JACKHAMMER
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WEEK
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POWER ATHLETE
MISSION
STATEMENT
Power Athlete is a worldwide strength and
conditioning organization, founded
by 10 year NFL veteran John Welbourn.
We started Power Athlete because other
training systems think you are stupid.
They sell you a vision of vanity. They talk
the talk but they don’t walk the walk.
We go to battle with bullshit!
We do performance for the people,
strength and conditioning made simple
and real world ready.
It doesn’t matter if you are a 10 year NFL
pro like John, a rec league MVP, a sprinter,
baller, hurdler, wrestler, surfer, lifter,
drifter or soldier. Or a chump stuck behind
a desk wanting to change their life.
We tailor our systems to empower those
that know they always have more to give
and further to go as athletes.
Be the most powerful athlete you can be.
Be a Power Athlete.
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JACKHAMMER IS SPECIFICALLY DESIGNED
AS THE ‘GO TO’ PROGRAM FOR 1O YEAR NFL
VETERAN JOHN WELBOURN. CREATED TO
JUMP-START HIS OWN TRAINING, THIS
PROGRAM IS BUILT ON THREE KEY PHASES
WHICH DRIVE THE ADAPTATIONS TO BUILD
SOME GOOD OL’FASHIONED ’MERICAN MUSCLE
AND EARN A PLACE ON JACKED STREET.
WE PUT THE POWER IN YOUR HANDS
WITH THIS HASSLE FREE, EASY TO FOLLOW
WEEKLY TRAINING GUIDE. IT’S TIME TO FLIP
THE SWITCH & FIRE UP THE JACKHAMMER.
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JACKHAMMER // THE BASICS
BY JOHN WELBOURN
This program starts with 4 workouts the first
week, and then moves to my standard 5 day
a week approach for weeks 2-4. The first week
is all about acclimation; I want to formally
introduce you to the Jackhammer. This is our
introduction week so you can get a feel for what
is in front of you.
Weeks 2 & 3 are adding an extra training day to attack any
particular body part that might lag behind. This is a great way
to address and realize any weaknesses and prioritize them.
For these two weeks, we are tapping into the central nervous
system by prioritizing EXPLOSIVE movements. We are going
to hit the compound movements with some rep ranges that
allow you to move the weights fast. Conventional thinking will
tell you to focus on time under tension. I have found that by
adding dynamic, EXPLOSIVE movements we can jump start
the training and quickly get the stimulus we are looking for.
The 4th week is called MAXIMAL as I am expecting you to
dig deep and grind through increased volume in the compound
movements and in the accessory movements. Get ready for
a pump that will tear your skin.
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Here is the deal, my goal is to create a balance between
breaking muscles down and recovery to maximize growth, and
therefore, I only calculate the volume for top end sets. That
means if you need more warm up sets to get ready to hit your
bigger compound movements, then take them.
Part of creating a positive anabolic environment is threefold:
break the muscles down with the training, adequately feed
the body to accelerate recovery, then let the muscles grow
during rest.
With that said, I want you to take your nutrition as seriously
as your training. Combining this program with our nutrition
protocol will maximize results.
Another pearl of wisdom, don’t come out of the gate too fast
or add extra work. The volume will increase as you adapt.
The body is very smart and we have to keep tweaking training
variables - volume, intensity, frequency, workout timing and
exercise arrangement. Combining a sound nutrition protocol
with the right manipulation of these variables is a game
changer. We’ve taken care of that for you. But, to really
hammer your goal, you need to stack up as much sleep as
you can muster without getting fired or divorced.
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JACKHAMMER // PROGRAM OVERVIEW
Week One
Acclimation
Day 1 — Legs (heavy)
Day 2 — Chest/Shoulders (heavy)
Day 3 — Off
Day 4 — Back (heavy)
Day 5 — Off
Day 6 — Arms (heavy)
Day 7 — Off
Week Two
Explosive.01
Day 1 — Legs (heavy)
Day 2 — Chest/Shoulders (heavy/light)
Day 3 — Arms (heavy)
Day 4 — Off
Day 5 — Back/Legs (heavy/light)
Day 6 — Shoulders (heavy)
Day 7 — Off
Week Three
Explosive.02
Day 1 — Legs (heavy)
Day 2 — Chest/Shoulders (heavy)
Day 3 — Back (heavy)
Day 4 — Off
Day 5 — Chest (light)
Day 6 — Arms (heavy)
Day 7 — Off
Week Four
Maximal
Day 1 — Legs (heavy)
Day 2 — Chest/Shoulders (heavy)
Day 3 — Back (heavy)
Day 4 — Off
Day 5 — Legs (light)
Day 6 — Arms (heavy)
Day 7 — Off
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JACKHAMMER // WEEK ONE
ACCLIMATION
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JACKHAMMER // WEEK ONE
INTRODUCTION
The goal for week one is to acclimatize you to the new
program and the way I do things in my training. I hate throwing
people into the deep end, so be smart with how you attack
this training.
I will give you descriptions and goals for each day and
movement, so when in doubt just follow the notes. The biggest
issue I see when people attack this program is not doing
enough volume in the warm up sets to prime the muscle and
get ready for work.
As I stated in the introduction, I program working or top sets.
These are the hard work sets that are responsible for the
creating the result we are searching for. If you don’t take time
to hit 3-7 warm-up sets and make the choice to jump right
in with no warm up then you are leaving serious gains on
the table.
Day 1 — Legs (heavy)
Day 2 — Chest/Shoulders (heavy)
Day 3 — Off
Day 4 — Back (heavy)
Day 5 — Off
Day 6 — Arms (heavy)
Day 7 — Off
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JACKHAMMER // FREE STUFF
Tag
#JackhammerChallenge
and share your
training/progression
for the chance
to win free stuff!!
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JACKHAMMER // WEEK ONE
ACCLIMATION
READY
STEADY
GET IT!
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O1
WEEK ONE // DAY ONE
LEGS
Seated leg curls // 3 x 10
Guidance: I want 2 - 4 warm up sets before you hit your 3 working sets. I want
these done very specifically – I want you to bring your heels as close to your butt
as you can and hold for a full 1 count. Then smoothly and slowly extend your
knees for at least a 2-count cadence; this is the eccentric phase. Once you reach
your starting point jump right back in for another rep. I want 90 seconds rest
between the working sets.
Objective: Pump the hamstrings to get ready to hit some heavy compound
movements.
Barbell Back Squat // 1 x (10 + 10 + 10 + 10)
Guidance: I want 3-6 warm up sets on the barbell back squat. That means start
with an empty bar for 10 reps and start adding weight to the bar. I want you to
work up to a set of 10 reps where you barely eke out your set of 10. Once you hit
your set of 10, then this is where the magic starts. I want you to rest 90 seconds
and pull 10-20 pounds off the bar. Perform a set of 10 reps. Rest 90 seconds
and pull another 10-20 pounds off the bar and do 10 reps. Then for your final set,
pull off 10-20 pounds and perform one more set of 10 reps. These are going to
be a grinder – this is good. You should feel crushed and a massive leg pump.
Remember, that final hard set of 10 followed by the 3-drop sets are your working
sets for the day.
Objective: Massive leg pump.
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Lateral Banded Lunges // 5 x 20
Guidance: I want 5 working sets here with 20 reps. This means 10 reps with
your right leg and 10 reps with your left leg. I want the band attached on a rack
or something similar so you can wrap it around your thigh above your knee with
some good band tension. Keep rest to 90 seconds on these.
Note: Use the green or gray band for these. I want some resistance so make sure
you get a strong enough band and add some distance to get good band tension.
Objective: Unilateral quad pump.
One and Half Squats // 3 x 10-12
Guidance: Go back to the rack and pick a lightweight you could handle for 20
reps. Let’s see how much you can take here. It’s pretty easy to perform one and a
half squats; start by doing a normal squat on the way down. The difference is on
the way back up where you pause halfway up for 3 seconds, before going back
down, and coming all the way back up to finish the rep. I want your first set to be
on the lighter side, for sets 2 & 3 make sure you add weight to the bar as long as
you are getting 10-12 reps. Keep the rest down to 2 minutes on these.
Objective: To finish off your quads.
Barbell RDLs // 3 x 10
Guidance: I want 3 hard working sets. You should be good and warmed up but
take a 1-2 sets to get your bearings. I want these to be full range of motion. As
you descend into the RDL, stay tight with a slow and controlled 2 count. Once you
hit your end point, I want you to focus on squeezing your glutes as hard as you
can as you come back up. Then back down for another rep. You can use straps
on these, as I am not concerned with your grip, just the posterior chain: your
glutes, hams, and back.
Objective: Finish off the hamstrings.
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O2
WEEK ONE // DAY TWO
CHEST & SHOULDERS
Elevated Chest Push Ups // 3 x 15-20
Guidance: Do plenty of warm up sets of 20 reps a set to get your chest ready
to crush it. Once you are warm, I want you to throw on a weighted vest (20-50
pounds) and bang sets of 20 reps. I want you to control the eccentric and explode
on the way up as long as your chest is good and warm. Keep the rest down to
90 seconds for the three working sets.
Objective: Warm up the chest and shoulders.
Barbell Incline // 10, 10, 8, 8, 6
Guidance: The key to this is controlling the barbell on the weight down, then
exploding on the way up but just coming 1” shy of locking out before going into
another rep. I want 5 working sets on these. Start with 3-5 warm up sets before
hitting your working sets. I want you to add weight to the bar for each set and
hitting the required rep range. Rest 2-3 minutes per working set.
Objective: Killer chest pump.
Hex Press // 4 x 10
Guidance: I want you to grab a set of dumbbells and a flat bench. Start the
movement by smashing the DBs together and start doing reps. I am more
concerned with how hard you are smashing the DBs together. Keep constant
pressure on them as you perform your reps. I want 4 hard working sets with some
heavy dumbbells. Remember keep the rest down to 60-90 seconds.
Objective: More chest pump.
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Parallel Bar Dips // 3 x MAX reps
Guidance: I want three hard working sets to failure. Keep your feet and legs
uncrossed and under you, not behind you. I find that this will focus the work on
the chest instead of the shoulders - want to hit the chest. Do 3 sets of MAX reps.
Objective: Finishing movement to keep the chest pumped.
4 x Dumbbell laterals raises // 12 reps
+
4 x Front Plate Raises // 12 reps
Guidance: I want you to grab a set of dumbbells and do standing lateral raises.
I want you to bring the DBs up to 90 degrees and back down in a controlled
manner. I want 12 reps. Once done head over a grab a 25-45 pound plate and do
12 front raises. I don’t want you to rest between these movements; just enough
time to a breath or two and get your mind right. Rest as needed and back in for
more sets.
Objective: Max shoulder pump.
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O3
WEEK ONE // DAY THREE
OFF
DAY
OF
REST
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O4
WEEK ONE // DAY FOUR
BACK
Supine Ring Pull Up // 3 x 10-12
Guidance: Do a few warm ups to get your back ready for work. I want three hard
working sets. Pull hard and fast into the bar and hold for a one count. Then slowly
lower your body for a 2–3 count. Once back at the start, explode back up the bar
and then slow back down. I want three hard working sets following this cadence.
Objective: Good old fashion lat and arm pump to get ready for back day.
Lat Pull Down // 4 x 12
Guidance: I want you grab the lat pull down bar with an overhand grip and
perform 3-4 warm up sets. Tilt your body back and pull the late bar to your chest.
I want a one second pause at the top of each movement as I find the original
pulls to be the best ones. Go heavy and get some blood flowing into the back.
Remember 4 hard working sets.
Objective: Get the lats and biceps hammered.
Dumbbell pullovers // 4 x 10
Guidance: I want 4 sets of 10 reps on these. Do some warm up sets to get you
ready, then jump right in – remember slow and controlled on each rep.
Objective: Get a massive stretch in the lats.
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Conventional Deadlifts // 3 x 10
Guidance: I know deadlifts are hard so I put them at the end of the day to make
sure we finish off any leftovers. I want you to do 2-4 warm up sets to make sure
your technique is on point. Load the bar and pull 10 reps. Rest 90 seconds before
hitting the next set. During your rest, add some weight if you thought the set was
easy. If you barely hit your 10 reps and it felt a bit heavy... do nothing. Work with
that weight for the next 2 sets. Keep the rest down to 90 seconds.
Objective: Empty the tank with explosive movement.
Banded Good Mornings 3 x 20
Guidance: I want three sets of 20 reps. Keep the rest down to 60 seconds and
learn to love the back pump. If you do this right, you should walk out of the gym
wishing you had some help getting into your car.
Objective: Erector pump.
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O5
WEEK ONE // DAY FIVE
OFF
DAY
OF
REST
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O6
WEEK ONE // DAY SIX
ARMS
This one is going to be hard, heavy and fast;
hence the reason I call this program the
Jackhammer. Objective – Arm pump of epic
proportions!!
Barbell Straight Bar Curl // 4 x 10
Guidance: I want you to get some warm up sets here with a straight bar; slow
and controlled working full range of motion. Once you get 3-5 warm up sets, I
want 4 working sets. Add weight to the bar and do strict curls. That means full
extension top and bottom. Keep the rest down to 90 seconds. Remember, 4
working sets here.
Banded Hammer Curls // 3 x 20 reps
Guidance: Loop the band under the end of a rack or anywhere you can affix it.
I want palms facing in and thumbs up. Lean back to get some stretch on the
band and start doing curls. I want sets of 20 reps working to control the eccentric
portion of the movement. Keep the rest down 60 seconds.
Banded Push Downs // 3 x 20 reps
Guidance: Same deal loop the band around the top of the rack or pull up bar
and start doing triceps push down. I want slow and controlled on the way up. On
the way down, push hard and try to flair the hands out at the bottom to get some
medial head activation on the triceps - 3 working sets of 20 reps.
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Decline Skull Crushers // 4 x 10
Guidance: I want 4 hard working sets here. Put the adjustable bench to a slight
decline and start doing skull crushers. Your triceps should be good and warmed
up, so maybe 1-2 sets to make sure you are good with the movement pattern.
Once you have it, hit 4 hard working sets of 10 reps with full extension on each rep.
---Finisher---
Chest Incline Push Ups // 3 x MAX reps
Guidance: I want you to set up a bar in the rack and with a narrow grip start
doing push ups with just body weight. I want max reps. Rest 60 seconds for
another set of max reps with a slightly wider grip. And final set rest 45 seconds
for max reps with a wider grip than the first two.
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O7
WEEK ONE // DAY SEVEN
OFF
DAY
OF
REST
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JACKHAMMER
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